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2020-2021 Competitive Workouts (Roswell & Alpharetta, GA)

hurrgtsa
Follow me on Instagram at www.instagram.com/.../ MON 1000 SKIPS 10x50 Kick 2x(:60, :55, :60, :55, :50) 300 3:45 3x100 BK 1:30 2x150 1:55 3x100 BK 1:30 3x100 1:15 3x100 BK 1:30 4x75 :55 3x100 BK 1:30 6x50 :40 3x100 BK 1:30 12x25 :20 5x100 Kick with fins 1:30 (25 UW K/75 BK K) 100 Kick for time 100 Easy Total: 5500y (Kick 1300y) TUES 500 swim 200 kick 12x25 v-sprint :30 16x25 :30 @ 100 pace 3x …400 with fins (By round 4:40, 4:50, 5:00) …300 with fins (By round 3:30, 3:40, 3:50) …200 with fins (By round 2:20, 2:30, 2:40) …100 with fins 1:10 …6x50 Kick no fins (By round 1:10, 1:05, 1:00) ...Rest :20 (back to top) 8x100 Kick 2x(2:00, 1:50, 1:55, 1:45) 8x25 :45 IMO (Odd: Easy, Even: fast) 100 Easy Total: 6400y (Kick 1900y) WED 600 Swim 8x50 :60 IMO (Odd: Scull/Drill, Even: Drill/Build) 4x ...100 IM 1:30 ...4x50 FL 1:10 ...300 BK 4:30 ...100 BR 1:40 ...2x100 BR K 2:00 ...100 BR 1:40 8x25 FL :30 Rest 1:00 7x100 Kick with fins 1:30 (Odd: BK K, Even: FL K on back) 50 Easy 50 FL for time 100 Easy Total: 6100y (Kick 1500y) THUR 1000 SKIPS All on :60... All kick is hard... All ez is swim... 1x50 Kick 1x50 Easy 2x50 Kick 1x50 Easy 3x50 Kick 1x50 Easy 4x50 Kick 1x50 Easy 5x50 Kick 1x50 Easy 2x (25's are all easy) ...400 FRIM 6:00 ...10x25 FL :30 ...300 FRIM 4:30 ...8x25 BK :30 ...200 FRIM 3:00 ...6x25 BR :30 ...100 IM 2:00 100 FL for time 1000 Pull 100 Easy Total: 6400y (Kick 950y) FRI 400 Swim 300 IM KDS 4x50 :60 100 Kick 3x150 Desc 3:00 4x100 Desc 2:00 5x50 Desc 1:00 200 Easy Kick 6:00 2x150 Desc 3:10 3x100 Desc 2:10 4x50 Desc 1:10 150 Easy Kick 5:00 1x150 Fast 3:15 2x100 Desc 2:15 3x50 Desc 1:15 100 Easy Kick 4:00 1x100 Fast 2:30 2x50 Desc 1:30 50 Easy Kick 3:00 1x50 Fast 1600 IM Kick 8x25 Scull 50 Easy Total: 6000y (Kick 2300y)
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  • MON 400 FRIM 200 IM Kick 4x25 V-sprint :30 4x25 2 breaths :30 4x25 V-sprint :30 4x100 1:10 100 Easy 3:00 3x100 1:10 100 Easy 3:00 2x100 1:10 100 Easy 3:00 2x100 1:10 2x ...4x75 Kick 1:30 with added drag/mesh on feet ...50 Kick Easy 1:30 ...100 Kick fast 8x25 against stretch cord 1:00. 4x25 with stretch cord 2:00 100 Easy Total: 3600y (Kick 1100y) TUES 500 Swim 200 IM Kick, Build by 50 12x25 :30 (Odd: Build, Even: 15y Fast). Alternate every 2 by IMO/FR (Same set as MON) 4x100 1:10 100 Easy 3:00 3x100 1:10 100 Easy 3:00 2x100 1:10 100 Easy 3:00 2x100 1:10 Desc effort by each 400 Kick 8:00 300 Kick 6:00 200 Kick 4:00 100 Kick 2:00 9x50 FL 1:20, Desc 1->3, etc 8x25 Fast 1:00 with fins + paddles + chute 100 Easy Total: 4050y (Kick 1200y) WED 8x75 (4 FR x 1:00/1:10/:55/1:05, 4 FL/BK/BR x 1:15) 200 Kick 8x25 V-sprint :30 6x100 (3x4:00, 3x5:00), Best effort 12x100 1:30 Easy as 2x ...3x50 FL/50 STR (STR as BK/BR/FR) ...100 BK 4x25 1:00 @ 100 pace (with Finis Ultimate Drag Suit) 4x25 1:00 @ 100 pace (with Finis Ultimate Drag Suit + fins + paddles) Rest 1:00 4x25 1:00 @ 50 pace with fins + paddles 100 Easy 200 Kick for time 100 Easy Total: 3800y (Kick 400y) THUR 500 Swim 8x50 :55 Kick with fins (25 UW, 25 BK) 8x25 :30 15y Fast (Odd: FR, Even: IMO) 16x25 IMOx4 :30 @ 100 pace 1000 Pull, no paddles. BE 2/3/2/4/2/5 by 50 4x25 1:30 with stretch cord assistance 100 Easy Total: 2800y (Kick 300y) Follow me at www.instagram.com/.../
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  • MON 400 FRIM 200 IM Kick 4x25 V-sprint :30 4x25 2 breaths :30 4x25 V-sprint :30 4x100 1:10 100 Easy 3:00 3x100 1:10 100 Easy 3:00 2x100 1:10 100 Easy 3:00 2x100 1:10 2x ...4x75 Kick 1:30 with added drag/mesh on feet ...50 Kick Easy 1:30 ...100 Kick fast 8x25 against stretch cord 1:00. 4x25 with stretch cord 2:00 100 Easy Total: 3600y (Kick 1100y) TUES 500 Swim 200 IM Kick, Build by 50 12x25 :30 (Odd: Build, Even: 15y Fast). Alternate every 2 by IMO/FR (Same set as MON) 4x100 1:10 100 Easy 3:00 3x100 1:10 100 Easy 3:00 2x100 1:10 100 Easy 3:00 2x100 1:10 Desc effort by each 400 Kick 8:00 300 Kick 6:00 200 Kick 4:00 100 Kick 2:00 9x50 FL 1:20, Desc 1->3, etc 8x25 Fast 1:00 with fins + paddles + chute 100 Easy Total: 4050y (Kick 1200y) WED 8x75 (4 FR x 1:00/1:10/:55/1:05, 4 FL/BK/BR x 1:15) 200 Kick 8x25 V-sprint :30 6x100 (3x4:00, 3x5:00), Best effort 12x100 1:30 Easy as 2x ...3x50 FL/50 STR (STR as BK/BR/FR) ...100 BK 4x25 1:00 @ 100 pace (with Finis Ultimate Drag Suit) 4x25 1:00 @ 100 pace (with Finis Ultimate Drag Suit + fins + paddles) Rest 1:00 4x25 1:00 @ 50 pace with fins + paddles 100 Easy 200 Kick for time 100 Easy Total: 3800y (Kick 400y) THUR 500 Swim 8x50 :55 Kick with fins (25 UW, 25 BK) 8x25 :30 15y Fast (Odd: FR, Even: IMO) 16x25 IMOx4 :30 @ 100 pace 1000 Pull, no paddles. BE 2/3/2/4/2/5 by 50 4x25 1:30 with stretch cord assistance 100 Easy Total: 2800y (Kick 300y) Follow me at www.instagram.com/.../
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